Mobility exercises of Bhadrasan

Bhadrasana, also known as the Butterfly Pose or Gracious Pose, is a seated yoga posture that helps to open up the hips and improve flexibility. While it is not typically considered a mobility exercise, it can provide some benefits in terms of improving hip mobility. Here's how you can perform some mobility exercises based on Bhadrasana:

1. Seated Butterfly Flaps:

- Sit on the floor with your legs extended in front of you.

- Bend your knees and bring the soles of your feet together, allowing your knees to drop out to the sides.

- Hold onto your feet or ankles with your hands.

- Gently flap your knees up and down, like the wings of a butterfly.

- Repeat this motion for 10 to 15 flaps, gradually increasing the range of motion.

2. Bhadrasana Rocking:

- Begin in the seated butterfly position.

- Place your hands behind you, supporting your weight.

- Lean back slightly and start rocking back and forth, using your hands to control the movement.

- Focus on feeling the stretch and mobility in your hips.

- Continue rocking for 10 to 15 repetitions, gradually increasing the range of motion.

3. Bhadrasana Hip Circles:

- Sit in the butterfly position with the soles of your feet together.

- Place your hands on your knees.

- Slowly start making circles with your knees, moving them outward, upward, inward, and downward in a circular motion.

- Repeat the circles 5 to 10 times in one direction, then reverse the direction for another 5 to 10 circles.

4. Forward Fold Variation:

- From the butterfly position, straighten your legs out in front of you.

- Keeping your knees slightly bent, hinge forward from your hips, reaching your hands towards your feet.

- If possible, gently press your elbows against your knees, encouraging them to move closer to the ground.

- Hold this position for 30 seconds to 1 minute, focusing on deepening the stretch with each exhale.

Remember to listen to your body and work within your comfortable range of motion. If you have any pre-existing hip or knee injuries, it's best to consult with a healthcare professional or a qualified yoga instructor before attempting these exercises.

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